CrossFit ATR – CrossFit

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3 Rounds of:

100m Run

10 Palloff Presses / side

0:30 Single Arm Front Plank / arm

0:20 GHD Prone Hold


Hang Power Snatch (Build to a Heavy Triple)

(15 minutes)

3 reps must be touch and go from the high hang. We’re looking for efficient cycling throughout. Slowly build up in weight throughout.

Accessory Work

Metcon (No Measure)

3 Rounds of:

15 GHD Hip Extensions (or 5 GHRs)

10 Double KB RDLs

1 minute Rest


Metcon (AMRAP – Rounds)

EMOM x 16:

Odd minutes: 200m Run

Even minutes: 10 Bar Facing Burpees
Score: Successful minute completed

It is permissable for the 200m to go over the minute and still make the 10 burpees in the remainder of the subsequent minute and still count as two successful minutes.